There is a fit & happier person inside everyone

Monthly Archives: November 2013

We have a huge problem in this country. And I’ll bet you’ll be surprised when I say it’s not a weight problem. Growing waistlines have been the reality for over 30 years. There has been no shortage of diets, drugs, surgeries and supplements in response. Let me state the obvious – they haven’t worked, aren’t working and probably won’t work. Chasing that elusive number on the scale or garment tag is a false goal, but we chase anyway. Some of us manage to starve our way to that magic number but, more often than not, it’s a fleeting victory. No, we don’t have a weight problem, we have a body image problem. We equate fatness with poor health and everything that is bad and thinness with good health and everything that is good. Finally, scientific studies are turning these old assumptions on their heads.

I have been seeing this phenomenon play out in my industry publications but the idea that one can be overweight and fit (and, conversely, normal weight and unfit) is finally reaching the mainstream media. Not a moment too soon, I say. I was nearly giddy when I read “Fat But Fit? Study Reveals That Fitness, Not Weight, Predicts Risk of Early Death” in the Huffington Post. There’s a reason why I carefully chose the name of my business and blog – Fit & Happier – as opposed to “Thin and Happier.” My philosophy is a balanced diet and exercise program are entirely about being healthy and have little or nothing to do with a number on the scale or dress size. I am thrilled to see that science is validating how I live my life, what I model to my daughters, and what I teach my clients.

Women especially have fallen victim to this “thin equals fit” falsehood over the decades. We are conditioned to believe Barbie and Victoria’s Secret models are the ideal of beauty and health. Beauty, of course, is subjective. But fitness is quantifiable and my area of expertise and I can tell you, unequivocally, these women are not models of fitness. Six foot women weighing 120 lbs with wafer thin bodies having no hint of the muscle that is supposed to be there aren’t the pictures of good health. We do ourselves and our daughters a disservice if we give any credence to this preposterous lie.

The truth is found in science. Obesity has been linked to all kinds of diseases in study after study. The conclusion has been that obesity itself puts one at higher risk for certain diseases and, therefore, raises the likelihood of premature death. But what these new studies suggest is that, while obesity and certain diseases tend to exist together, having an above average BMI (body mass index) may not be the cause of life-threatening ailments after all. Furthermore, being unfit – poor diet and sedentary lifestyle – is more likely the culprit for higher risk. In other words, the old train of thought says that weight in relation to one’s height (BMI) is the best predictor of disease risk and mortality. The new emerging train of thought is that level of fitness is the best predictor, no matter the person’s weight.

Before you do a happy dance with a pint of Ben & Jerry’s, remember the key word here is fitness – regular exercise and a balanced diet. According to some studies, people who are overweight and fit are at lower risk of premature death compared to thin and unfit persons. Put another way, in terms of health and longevity, as long as you’re living a fit life, it doesn’t matter if you’re thin or fat. More studies need to be done before we can embrace this idea fully. Nevertheless, what we’ve learned thus far is encouraging news for millions of people.

It will take a mighty tide to change the way our society views body image and body weight, but studies like these are capable of providing the necessary catalyst. I cringe at weight-loss programs that tell people everyone has a “thin” person inside of them. My motto at Fit & Happier is that there is a fit person inside every one of us. We need to stop beating ourselves up over numbers – pounds, sizes, measurements – and start living fit lives. Fitness gives us energy, vitality, a healthier reproductive system and more fulfilling sex life to go along with it, restful sleep, a more positive outlook, a better quality of life, and, apparently, more of it – a fit and happier life. When you’re living a life like that, who cares what size that life wears?

This week’s post is a recap – putting it all together – of my Balance Series. The point of the series is to present a guideline for anyone wishing to attain a fit lifestyle using balance and moderation rather than instituting drastic and extreme measures. There is a literal and visual theme that runs throughout the series. The series takes the literal meaning of balance in that each aspect of a fit life is of equal importance. The visual theme is that of a 3-legged stool – each aspect has three “legs” and it is in balancing the 3 legs that we achieve true fitness.

The Fit Life

A balanced life is one that equally nourishes the mind, body and soul. Fitness – a balance of exercise, diet and rejuvenation – is how one achieves a balanced body. {Part 1: The Fit Life}

Cardiovascular Training: Regular cardiovascular exercise lowers risk for the most common lifestyle diseases including heart disease and type 2 diabetes. Vary the mode and manipulate duration, intensity & frequency to achieve a balanced cardio fitness program. {Part 3: Are You a Master of None or a One Trick Pony?}

Strength Training: The 3-legged stool of strength training is load, sets and repetitions. But strength training is so much more than that. Even a modest strength training routine keeps muscles from deteriorating as we age. This, in turn, guards against injury and keeps our lean mass to fat mass ratio in check to avoid typical mid-life weight gain. {Part 5: Making Your Muscles Work For You}

Rejuvenation/Downtime: One must get enough sleep and incorporate rest and recovery into her exercise regimen in order to achieve a balanced body. {Part 7: Sit Back & Relax}

Whether you are wanting to lose weight or wanting to be healthier (or both), the best way to achieve your goals safely and maintain your achievements for a lifetime is to keep balance in the forefront of everything you do. This post’s outline, along with the previous posts in the series, gives you a complete blueprint to achieve a balanced body. And a balanced body is the key to a fit and happier life.

Some habits are hard to break. Especially the ones that seem good for you. Take the habit of static stretching before a workout. For many years it was the norm and recommended behavior by all fitness professionals. And, why not? It appears to be common sense – stretch muscles before working out and it should help one perform better and lessen the risk of injury. But what exercise studies have shown over and over again throughout the last couple of decades is, while it may seem logical, it’s really just a theory that morphed into common practice and now proven to be a myth.

At the track, gym, on fields, along bike and pedestrian paths – I observe many exercisers holding onto the myth. Maybe the word hasn’t gotten out or perhaps it has, but people can’t let go of what seems to be intuitive. I suspect people reason that even if it doesn’t help, it can’t possibly hurt. However, studies bear out that it could actually be detrimental. Muscles before exercise are “cold”, they are stiff and less elastic. This is especially true when one exercises first thing in the morning. Stretching when muscles are cold raises the risk of overstretching which can damage the muscles and tendons. Stretching is most effective, and safest, when muscles are warmed up.

The desire to stretch before exercise comes from the very real sensation we have (especially as we age) that our muscles are tight or stiff, so we feel the need to loosen them up before working out. The instinct is correct, but static stretching is the incorrect response. A five to ten minute warm-up is what’s needed to gently prepare the musculature and cardiovascular systems for exercise. Your body, the environment and planned workout will determine how long you’ll need to warm-up. For example, if you’ve rushed to the gym after being out and about to get in 30 minutes on the elliptical machine, you probably need about 5 minutes of warm-up. If you’re exercising first thing in the morning, feeling especially tight, exercising outdoors on a cold day, or planning to run several miles – a longer warm-up is best. Warm-ups aren’t only for cardio workouts, a one to two minute warm-up, such as high-knee marching, is beneficial before strength training.

While pre-exercise stretching is a no-no, post-exercise stretching is a must. If you’ve had an especially rigorous workout, you should cool-down before stretching. This allows the cardiovascular system time to normalize and prevents dizziness and light-headedness while stretching. Don’t forget to stretch after strength training workouts as well. For more information on the types of stretching, the recommended pre-sports event regimen, and stretching examples, see my previous posts Rubber Bands & Bungee Cords and That’s A Stretch.

Now that you’re armed with the truth, spread the word. And, speaking of that, I could use your opinion on a personal trainer’s dilemma. I occasionally witness strangers exhibiting incorrect fitness behavior and wonder if I should intervene. If it were something that could be potentially dangerous to someone’s health I, of course, would. But, most of the time, it’s a matter of incorrect form or, as in today’s example, stretching prior to exercise. These types of behavior fall into a gray area – they’re not dangerous but could cause minor injury. Would you want a trainer you didn’t know to approach you in those circumstances? Participate in my poll and let me know what you think.

Halloween may be in the rearview mirror but the candy still lurks – beckoning, tempting, luring. And, even as the pile of empty calories shrinks, the onslaught awaits: Thanksgiving, Hanukkah, Christmas and New Years, oh my! It’s time to institute a strategy to get through the hectic, calorie-filled holidays with dignity, fitness goals and waistlines intact.

Be Miserly

I like to think of my daily calorie allotment as if they are dollars. I’m not suggesting that you keep a literal running count of calories consumed throughout the day. (Heavens no!) Instead, when faced with a possible indulgence, ask yourself how much that indulgence is worth to you. Would you spend your last couple of bucks to have it?

Halloween is a great example. I’m sure you’ve seen the annual newspaper and magazine stories telling us which candies have the least amount of calories and fat, suggesting one should have a couple of those and avoid the more calorie and fat-laden candy. Well, I’m sorry, those sugary-no-chocolate candies do absolutely nothing for me. I’m not spending my last few calorie dollars on Twizzlers or Skittles. This is what would happen if I did: I would feel completely unsatisfied and then end up also eating what I really want – Reese’s Peanut Butter Cups and Mounds bars. So, I spend my last few calorie dollars on Halloween night on 1 or 2 each of the mini PB cups and Mounds bars. This way, I’ve satisfied my craving for those things but I’ve only had a small amount and, therefore, haven’t left myself deep in the calorie hole, feeling guilty.

Similarly, my kids sort through their loot and only keep their very favorites, which are portioned out one or two at a time after a meal for dessert. The rest gets donated or tossed. Even though we significantly pare down, my kids’ Halloween candy usually ends up lasting quite a long time because it’s consumed very slowly. This teaches them that treats are fine in small amounts after a nutritious meal. But even more important than that, it steers them away from binging.

Adopt a Balance Sheet Mentality

This takes the idea of thinking about food in terms of a budget to the next level. As you go through the holiday season, try to think about ending each day in the black (as opposed to in the red) in terms of calories.

Plan ahead. I practice this year round. When you have a party or dinner out on the calendar, plan to eat differently that day. Have several small low-calorie, low-fat, nutritious snacks – fruits, vegetables, whole grains, low-fat dairy – every few hours throughout the day. This approach guards against consuming a lot of calories before your night out while keeping you from becoming famished. Then you can give yourself permission to enjoy yourself knowing, even if you over-indulge a little, it won’t break the calorie bank.

Don’t be greedy. This goes back to the principle of imagining you have limited calories to “spend.” Yes, indulge but don’t indulge everything. At one party you may want to sample the cheese board, at another gathering you could be more in a cocktail mood, and at a restaurant you may want to end the meal with dessert. In all these cases, you’re choosing one indulgence and keeping the rest of the meal light. Enjoy and savor your treats so that a small amount will be enough to satisfy your craving.

Make time for exercise. This can be very difficult this time of year because time seems especially evasive with so many additional demands on it. But that is precisely why it needs to be a priority. In the context of the holiday season, exercise serves three purposes: it relieves stress, gives you energy and boosts immunity, and provides insurance against weight gain. What do I mean by insurance? There will be days when too many calories are consumed, exercise burns off some of those extra calories giving you a fighting chance of ending the day in the black.

The basic principle at work here is to replace binging with mindfulness. This may be a bit of an overused, trendy word these days but it works. Gorging on high-calorie foods when they are suddenly in abundance is mindless eating. Instead, be smart about how you consume your treats. There will be days you’ll end in the red with your calorie dollars, and that’s okay. If you keep those days to a minimum, you can most certainly say you’ve ended each week of November and December in the black. Wouldn’t that feel great? It can be done without feeling deprived by practicing these simple rules. So, bring on the onslaught! You’re ready to celebrate being fit and happier.